Stir-Fried Tofu and Mixed Vegetables with Garlic-Soy Sauce

By AislePrompt Editorial · Published 2026-06-26 · Updated 2026-06-26

A colorful stir-fry of crispy tofu and fresh vegetables tossed in a fragrant garlic-soy sauce for a quick vegan meal. This Asian-inspired vegan recipe, ready in about 25 minutes, pairs firm tofu, pressed and cubed, broccoli florets, carrot, julienned for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 14 oz firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 large carrot, julienned
• 1 medium red bell pepper, thinly sliced
• 3 stalks green onions, chopped
• 4 garlic cloves, minced
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 1 tbsp cornstarch
• 1/4 cup water
• 1/4 tsp ground black pepper

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Instructions

1. Step 1: Toss 14 oz firm tofu cubes with 1 tbsp cornstarch until evenly coated. Heat 2 tbsp vegetable oil in a large skillet over medium-high heat and pan-fry the tofu for 5-6 minutes, turning occasionally, until golden and crisp on all sides. Remove tofu and set aside.
2. Step 2: In the same skillet, add 4 minced garlic cloves and sauté for 30 seconds until fragrant. Add 2 cups broccoli florets, 1 large julienned carrot, and 1 medium thinly sliced red bell pepper; stir-fry for 4-5 minutes until vegetables are tender-crisp.
3. Step 3: Return tofu to the skillet and pour in a sauce made from 3 tbsp soy sauce, 1 tbsp sesame oil, 1/4 cup water, and 1/4 tsp ground black pepper. Stir and cook for 2 minutes until the sauce thickens slightly and coats the tofu and vegetables.
4. Step 4: Garnish with 3 chopped green onions and serve immediately over steamed rice or noodles.